Trainer Pete's Fit Studio

No Equipment Leg Workout!

trainerpete — Mon, 28 May 2012 20:15:07 +0000

Check out my recent visit to the television show Mass Appeal on 22 news for a quick and effective leg workout with no equipment! Click here to check out the video + written description!

-Learn how to do a Pullup!-

trainerpete — Tue, 15 May 2012 13:31:54 +0000

A lot of our clients here at the studio have a goal of doing a pullup. If you ask me it’s one of the hardest exercises to do. The only way to get good at pullups….wait for it….is to do pullups! Check out the video below to find out how to build up strength to be able to do a pullup.

Trainer Pete

Owner of One on One Fitness and Bootcamp West Springfield

As always let us know if there is anything we can do to help you reach your goals.

Click here to find out more about our private One on One Personal Training in West Springfield.

Or Click here if you prefer the more affordable group atmosphere with our bootcamps!

Either way we guarantee results

-The Results Are In!-

trainerpete — Sun, 29 Apr 2012 15:26:46 +0000

Our third Healthy By Accident Weight Loss Challenge came to a close yesterday and once again we had some really awesome results!

Drum-roll please…..

CONGRATS to Laura C for winning the challenge by losing 11.57% of her body weight in 8 weeks!

Laura kicked butt and led through most of the challenge staying consistent throughout. Job well done Laura! You are now $300 richer and our latest “Healthy by Accident” Challenge Winner.

Here is the rest of the rundown of the top 10:

1. Laura C 11.57%

2. Sarah G 8.14%

3. Paul F 7.87%

4. Steve B 6.32%

5. Bessy 6.17%

6. Carly 5.87%

7. Carla 5.56%

8. Mary D 4.79%

9. Kate R 4.46%

10. Scott M 4.17%

We had several other people that did a great job, so even if you didn’t make the top ten we are all so proud of you!

As always if you are reading this blog post and have not made the changes you want to, please don’t hesitate to contact us to talk about what we can do for you.

Check out our studio site for private one on one training www.OneonOneFitStudio.com

Or Check out my bootcamp website for group training www.BootcampWestSpringfield.com

Trainer Pete

Owner of One on One Fitness

Why Workout….isn’t there a pill for that?

trainerpete — Mon, 09 Apr 2012 12:17:47 +0000

Why should you exercise? Isn’t there a pill for that?

This is something I think I take for granted since I have been training for so long, thinking about why I should exercise. It’s so painfully obvious to me that I don’t even think about it anymore. But for those of you that have not been listening to me, watching the news, reading the newspaper, going online, or listening to your doctor….here it is.

YOUR HEALTH!

Exercise can improve you healthy by:

-Decreasing blood pressure

-Decreasing Cholesterol

-Greatly decreasing you chances of heart disease. Heart Disease is the nations number one killer for men and women.

-Increasing good cholesterol

-Improving Mental Mood

-People who exercise live longer (see the above and below reasons)

-Improves cognition and memory

-Improving Sex life

-Exercise can improve balance

-Greater energy overall

-Exercise improves sleep

-It helps fight depression

-Prevents and helps control diabetes

-Reducted risk of stroke

-Helps weight control

-Strengthens bone mineral density

This list could go on and on and this is not made up stuff. There have been too many studies to count that point out the painfully obvious truth that exercise is good for you and you will be better with it in your life. It doesn’t matter if you are overweight, underweight, perfect weight, or if you have injuries. There is some form of exercise for almost everybody. So what are you waiting for, give me a reason why you can’t exercise and I’ll show you an excuse….

Trainer Pete

Trainer Pete is the owner of One on One Fitness and Bootcamp West Springfield.

www.OneonOneFitStudio.com www.BootcampWestSpringfield.com

New Cardio Circuit (No Machines)

trainerpete — Mon, 02 Apr 2012 13:29:34 +0000

-Always consult with your doctor before trying this or any other exercise program-

Want to train with me?

Click here to check out my last post on my exciting new “AntiBootcamp” Class in West Springfield.

Trainer Pete

-Pay you $10 to come to my AntiBootcamp!

trainerpete — Fri, 23 Mar 2012 14:10:45 +0000

I have an exciting new announcement!

As many of you already know my nighttime mini bootcamp classes stay pretty full and I actually have a waiting list for people to get in.

So in order to help as many people as possible get in better shape and be healthier I rented out the gymnastics floor at Louise Noels Dance and Gymnastics to run a Fitness AntiBootcamp where I can fit many more people than our little back room at the studio.

I’m so excited to start the class next week that I am not going to charge for the week so anyone can come down and try the class for free.

I’ll actually pay you to $10 to come! Just bring at least one friend with you to either Tuesday or Thursdays class (or both) and I’ll will pay you $10 cash! As with any of our services we rely heavily on word of mouth so I would much rather give you $10 than to pay hundreds on advertising that may or may not get people to come!

Class Details
-I’m calling it the AntiBootcamp because unlike most bootcamp classes around I will be focusing on Safe + Results Driven Workouts with accountability, this is not another bootcamp where you show up every other week and expect results.

-The AntiBootcamp classes will be full body strength/cardio workouts aimed at burning a ton of calories to help shed body fat.

-Any fitness level can come, I have modifications for everything.

-Class will meet Tuesday + Thursday at 7-7:30am at Louise Noels Dance and Gymnastics, 87 Norman Street West Springfield(less than a mile from the studio). Check out the picture below!

-March 27th + 29th Class is Free of charge. Bring at least 1 friend to class and I’ll pay you $10!

If you are going to come just enter your name and email in the form below so I can have a ballpark idea of how many people I will have. Thanks and I can’t wait to give you a good workout! [contact-form]

-Number 1 Fitness Myth-

trainerpete — Mon, 19 Mar 2012 12:25:42 +0000

Ab exercises burn belly fat. There are a lot of fitness myths out there, but this is the fitness myth that I still can’t believe anyone thinks is true! Body fat is body fat and muscle is muscle, you can’t change one into the other. So when you do ab-strengthening exercises like crunches, planks, twists, reverse crunches…you are strengthening the muscles underneath the belly fat but you are not changing the belly fat into muscle.

Don’t get me wrong ab exercises are essential to overall strength and fitness but the best way to burn belly fat (and any other fat on your body) is

1. Through high intensity interval cardio training.

and

2. Creating a healthy calorie deficit.

Interval training is when you do a short period of time (15seconds, 30 seconds, 1minute…) at the highest intensity you can followed by a period of a lower intensity. There is no right or wrong way to get intervals in just as long as you are really pushing yourself and working at your maximum intensity. Here are a couple examples of my favorite interval workouts.

An Outside interval!

Go outside to a soccer field. Jog around the field once for a light warm up, then from the goal line at one side of the field sprint till you hit half field, then jog from half field to the other goal-line. Once you reach the goal-line sprint the width across the field and then turn and jog till half field. Keep repeating this process for 15-30 minutes for an awesome cardio workout!

Elliptical Speed Interval

Warm up for five minutes then at the five minute mark sprint as fast as you can for 15 seconds. Make sure to have enough resistance on the machine so you are still in control. After your 15 second sprint slow down and recover at a moderate intensity for 45 seconds. Keep Repeating for 20-30 minutes.

Treadmill Hill Interval

Warm up for five minutes and then at the 5 minute mark take the incline on the treadmill(3%-15% depending upon your fitness level) up for 30 seconds, then lower it for 30 seconds and keep repeating for 20-30 minutes.

Try these out and let me know what you think!

Trainer Pete is the owner of One on One Fitness and Bootcamp West Springfield in West Springfield Ma

www.OneonOneFitStudio.com

www.BootcampWestSpringfield.com

Learn From Those That Have Been There…

trainerpete — Tue, 06 Mar 2012 13:49:34 +0000

As we are in the first week of our 3rd “Healthy by Accident” weight loss challenge I encourage everyone who is competing (and anyone else who is reading this that wants to lose weight) to learn from than those who have been there.

I have a little sign in the studio:

1. They show up for their appointments! Showing up is half the battle. During these session we are going to push you beyond what you thought you were capable of and really show you whats necessary to reach your goals.

2. They get their extra cardio workouts in! You can look at every fitness infomeral product you want promising you huge results with little effort, but I promise you that any of our clients here that you have seen lose 50, 60, 70+lbs have gotten in their cardio workouts on most days of the week. I’m talking about high intensity cardio workouts and really pushing yourself. Don’t get me wrong anything is better than nothing but 15 minutes at a slow walk isn’t going to do much for weight loss.

3. They track and eat the proper foods for them! Without proper nutrition all your hard work from the first two can go to waist. You can workout 7 days a week for 2 hours and not lose any weight if you are not eating properly. It all ties in together.

Remember these three things daily while you are on the mission to a healthier you. Take each day and think “what do I need to do TODAY to get closer to my goal?”. And then go out and do it!

Trainer Pete is the owner of One on One Fitness Studio and Bootcamp West Springfield in West Springfield Ma
www.OneonOneFitStudio.com

www.BootcampWestSpringfield.com

-Low Back Pain Prevention-

trainerpete — Tue, 31 Jan 2012 15:01:24 +0000

We get a lot of people here at the studio that have or have had low back pain in their lives.

We always recommend talking to your doctor first to get a correct diagnosis and proper treatment but I have highlighted 3 exercises below that can go a long way in preventing low back pain and helping correct a weak low back/core that can often lead to low back pain.

Beginners start with 2 sets 10 repetitions of each and work your way up to 3 sets 15 reps of each. To ensure prevention of many other common injuries I always recommend using these in a full body strength training routine as well.

1. Reverse Low Back Extensions-

Start with your hips on the ball, your forearms on the ground, and your toes touching the ground. Keep your legs straight and lift them up till your body is in a straight line. Then slowly lower and repeat. Make sure no momentum is involved and if you have trouble keeping your upper body down you can hold onto a weight to keep you steady.

2. Exercise Ball Hip Lifts-

Lying on the ground with your feet up on the ball push through your heels to lift your hips up and squeeze your glutes. Slowly lower and repeat. This is one of my favorite exercises and can really help strengthen your hamstrings, glutes, calves, and low back. It ties all these muscles together and helps them to work properly together.

3. Exercise Ball Crunches-

With your low back supported on the ball, lift yourself up so your stomach is contracted(this is your starting position). Then lift yourself up a couple more inches to get a squeeze in your stomach. Beginners start with your arms crossed on your chest and then work your way up to your hads at the side of your head. A strong stomach is essential to prevent low back pain!

If you need more explanation check out this video I put up a while back that 2 of these exercise in it (along with a couple others)

Trainer Pete is the owner of One on One Fitness Studio and Bootcamp West Springfield in West Springfield Ma

As always if you are intersted in working with one of our awesome trainers here at the studio click the link below to sign up on our site: www.OneonOneFitStudio.com or check out my Bootcamps at www.BootcampWestSpringfield.com

Work Your Glutes, Hamstrings, and Thighs with this Calorie Burner!

trainerpete — Tue, 17 Jan 2012 20:28:17 +0000

AS ALWAYS DON’T HESITATE TO CONTACT ME IF YOU ARE INTERESTED IN JOINING ONE OF MY MINI BOOTCAMPS OR PRIVATE TRAINING WITH OUR AWESOME TRAINERS HERE AT THE STUDIO!

TRAINER PETE

Trainer Pete is the owner of One on One Fitness Studio and Bootcamp West Springfield in West Springfield Ma